Strength: Bench Press
1x8 @ 65 %
1x8 @ 75 %
1x6 @ 80 %
1x4 @ 85%
1x4 @ 90 %
Conditioning: 10-12 min Cap
10 Rounds
10 Hang Power Clean (135/85) (115/75)(95/65)
10 Back Squat
Choose a weight that you could go unbroken for at least the first few rounds.
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats